Wednesday 8.31.2016

Workout of the Day 1. Front Squat Set 1: 50% of possible 1RM x 5 reps Set 2: 75% of possible 1RM x 3 reps Set 3: 85% of possible 1RM x 1 rep Set 4: 90-95% of possible 1RM x 1 rep Set 5: Test new 1RM Set 6: (optional) Exceed Set 5 weight Rest 1-2 minutes between sets...

Tuesday 8.30.2016

Workout of the Day 1. EMOM for 8 minutes: Even: Strict Pull-ups x 8-10 reps Odd: Hand Plank Shoulder Taps x 30-45 seconds 2. Against a 60 second clock, for 5 sets: 10 KB Swings (53/35) Max Thrusters (75/55) Rest 60 seconds *Score is total Thrusters for all 5 rounds 3....

Monday 8.29.2016

Workout of the Day 1. Power Snatch Sets 1-3: 2 reps @ 60-65% Sets 4-6: 2 reps @ 70-75% Sets 7-9: 1 reps @ 80-85% *Percentages based on 1RM Snatch 2. 14 minute AMRAP: Run 400m 10 Strict HSPU 20 Goblet Squats (53/35) 30 Double Unders 3. Mobility: Lizard Pose, Pigeon...

Friday 8.26.2016

Workout of the Day 1. Find New 1RM Split Jerk 2. 5 minute AMRAP: 6 Power Cleans (185/125) 18 Alt. Pistols 24 Sit-ups Rest 3 minutes Repeat! *Post scores for both AMRAPs 3. Mobility: Accumulate 2 minutes (each leg) KB or Barbell Quad Smashing Pigeon Pose Post your...

Thursday 8.25.2016

Workout of the Day 1. For Time with a Partner: 40-30-20-10 Chest-to-Bar Pull-ups *Between each set 50ft Handstand Walk or 30 seconds HS Hold (One partner works at a time) 2. For Max Reps with a Partner: 4 minutes Max Calories (Row or Bike) *Alternate every 30 seconds...